Health Benefits

Blueberries nutritional value

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Blueberries-nutritional-valueBlueberries are rich in vitamins, nutrients, amino acids, minerals and other nutrients. It possesses Vitamin K 24%, Manganese 21%, Valine 10%, Dietary fiber 9% daily recommended value. It also contains some rare phytochemicals such as Cyanidin 12 mg, Catechin 8 mg, Luteolin 0.3 mg, Myricetin 2 mg, and Proanthocyanidin dimers 9 mg.

Nutritional value of Blueberries
Serving Size: 1 Cup (148 g)

Calories 84 Kcal. Calories from Fat 4.41 Kcal.

 
Proximity Amount % DV
Water 124.63 g. N/D
Energy 84 Kcal N/D
Energy 355 kJ N/D
Protein 1.1 g. 2.20%
Total lipid (fat) 0.49 g. 1.40%
Ash 0.36 g. N/D
Carbohydrate 21.45 g. 16.50%
Total dietary fiber 3.6 g. 9.47%
Sugars 14.74 g N/D
 
Minerals Amount % DV
Manganese, Mn 0.497 mg 21.61%
Copper, Cu 0.084 mg 9.33%
Iron, Fe 0.41 mg 5.13%
Phosphorus, P 18 mg 2.57%
Potassium, K 114 mg 2.43%
Zinc, Zn 0.24 mg 2.18%
Magnesium, Mg 9 mg 2.14%
Calcium, Ca 9 mg 0.90%
Selenium, Se 0.1 µg 0.18%
Sodium, Na 1 mg 0.07%
 
Vitamins Amount % DV
Vitamin K (phylloquinone) 28.6 µg 23.83%
Vitamin C, total ascorbic acid 14.4 mg 16.00%
Vitamin B6 (Pyridoxine) 0.077 mg 5.92%
Vitamin E (alpha-tocopherol) 0.84 mg 5.60%
Riboflavin, Vitamin B2 0.061 mg 4.69%
Thiamin, Vitamin B1 0.055 mg 4.58%
Niacin Vitamin B3 0.619 mg 3.87%
Pantothenic acid Vitamin B5 0.184 mg 3.68%
Folate, Folic acid Vitamin B9 9 µg 2.25%
Vitamin A, RAE 4 µg 0.57%
Choline, total 8.9 mg N/D
Carotene, beta 47 µg N/D
Lutein + zeaxanthin 118 µg N/D
 
Amino Acids Amount % DV
Valine 0.046 g 10.45%
Isoleucine 0.034 g 1.93%
Methionine and Cystine 0.03 g 1.79%
Leucine 0.065 g 1.76%
Phenylalanine and Tyrosine 0.051 g 1.53%
Threonine 0.03 g 1.79%
Histidine 0.016 g 0.55%
Tryptophan 0.004 g 0.19%
Lysine 0.019 g 1.54%
Arginine 0.055 g N/D
Alanine 0.046 g N/D
Aspartic acid 0.084 g N/D
Glutamic acid 0.135 g N/D
Glycine 0.046 g N/D
Proline 0.041 g N/D
Serine 0.033 g N/D
 
Anthocyanidins Amount % DV
Cyanidin 12.52 mg N/D
Petunidin 46.7 mg N/D
Delphinidin 52.4 mg N/D
Malvidin 100 mg N/D
Peonidin 30 mg N/D
 
Flavan-3-ols Amount % DV
(+)-Catechin 7.8 mg N/D
(-)-Epigallocatechin 1 mg N/D
(-)-Epicatechin 0.9 mg N/D
(+)-Gallocatechin 0.2 mg N/D
 
Flavones Amount % DV
Luteolin 0.3 mg N/D
 
Flavonols Amount % DV
Kaempferol 2.5 mg N/D
Myricetin 1.9 mg N/D
Quercetin 11.4 mg N/D
 
Proanthocyanidin Amount % DV
Proanthocyanidin dimers 9.5 mg N/D
Proanthocyanidin trimers 7.3 mg N/D
Proanthocyanidin 4-6mers 30.4 mg N/D
Proanthocyanidin 7-10mers 21.2 mg N/D
Proanthocyanidin polymers (>10mers) 201.3 mg N/D
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source: USDA

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